Blood pressure is the force of blood against the walls of arteries. Blood pressure rises and falls throughout the day. When blood pressure stays elevated over time, it’s called high blood pressure or hypertension.
High blood pressure usually has no symptoms but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure.
You can lower your blood pressure by changing your diet. Here are some foods that may help lower your blood pressure.
1.Low-fat dairy products
Low-fat milk and yogurt can be a good source of potassium, which helps balance the amount of sodium in your cells. Potassium helps lower blood pressure by getting rid of sodium in urine. The 2010 Dietary Guidelines for Americans recommend eating 3 cups per day of fat-free or low-fat milk or equivalent dairy products if you’re age 9 or older, including women who are pregnant or breastfeeding (3 cups is equal to 24 ounces).
2.Fish and omega-3 fatty acids
Fish contains omega-3 fatty acids, which may help lower blood pressure in some people who have raised blood pressure. Some types of fish to choose include salmon and sardines. If you don’t like fish, talk with your doctor about taking a supplement to get omega-3.
You can help prevent or lower your high blood pressure by eating a healthy diet and following a DASH diet eating plan.
A DASH diet eating plan includes foods that are low in saturated fat, cholesterol and total fat. The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients.
The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. The diet limits red meat, sweets and sugary beverages. It’s rich in potassium, calcium and magnesium — nutrients that help lower blood pressure.